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Your New Favorite Morning Ritual: One-Pan Sweet Potato Hash

Hey friends, Beau here! Let’s talk about mornings. You know the drill: the alarm blares, you scramble to get ready, and before you know it, you’re out the door with a rumbling stomach and… nothing good to eat. We’ve all been there, reaching for that sad, packaged bar that tastes more like cardboard than comfort. I’m here to tell you it doesn’t have to be that way. What if I told you that in the time it takes to scroll through your social media feed, you could be digging into a skillet of something truly spectacular? A meal that fuels your body, delights your taste buds, and makes your entire kitchen smell like a cozy weekend brunch spot?

Welcome to the magic of my One-Pan Sweet Potato Hash with Spiced Chicken Sausage. This isn’t just a recipe; it’s a game-changer for busy lives. It’s a vibrant, colorful jumble of tender sweet potatoes, crisp-tender bell peppers, and hearty kale, all hugged by savory, perfectly spiced chicken sausage. The best part? It all comes together in one single pan, meaning you get a phenomenal meal without a mountain of dishes. It’s Whole30-friendly, meal-prep champion, and so incredibly satisfying. It’s the kind of food that makes you feel good from the inside out, and I can’t wait for you to try it. So, let’s fire up that skillet and turn a chaotic morning into a delicious one.

The Diner That Inspired It All

This recipe takes me right back to my college days. There was this little 24-hour diner near campus, the kind with sticky vinyl booths and coffee that could wake the dead. After a late night of… well, let’s just call it “studying,” my friends and I would pile in, starving and exhausted. I always, without fail, ordered their “hash of the day.” It was different every time, a glorious mystery of whatever the cook had on hand. But the one that stuck with me was a sweet potato hash. It was sweet, savory, a little smoky, and it just felt like a warm hug on a plate.

That diner hash was the inspiration, but over the years, I’ve made it my own. I swapped out the often-greasy sausage for a lean, homemade spiced chicken version that packs a massive flavor punch. I loaded it up with more colorful veggies and nutrient-packed kale. My version is a little brighter, a lot healthier, but it still captures that same soul-satisfying essence. It’s the comfort of that diner booth, but made right in your own kitchen, any day of the week.

Gathering Your Flavor Crew

Here’s your shopping list! Don’t be intimidated by the length; a lot of this is probably already in your pantry. This is where we build our flavor foundation.

For the Spiced Chicken Sausage:

• 2 lbs Ground Chicken (or Turkey): I love chicken for its lean profile, but ground turkey or even pork works beautifully. The spices do the heavy lifting!
• 4 cloves Garlic, minced: Fresh is best here! It gives a sharp, aromatic kick that powder just can’t match.
• 4 tsp Dijon Mustard: This is our secret weapon! It adds tang and helps bind the spices to the meat.
• 4 tsp Fennel Seeds: This is the classic sausage flavor. If you’re not a fennel fan, you can reduce it, but trust me, it makes it taste legit.
• 4 tsp Smoked Paprika: Hello, smokiness! This gives that “slow-cooked” depth without any actual smoking.
• 4 tsp Onion Powder: It distributes onion flavor evenly throughout every single bite.
• 1 tsp Salt & 1 tsp Black Pepper: The essential seasonings. Don’t be shy!

For the Veggie Hash Base:

• 2 tbsp Olive Oil: Our cooking fat. Avocado oil is a great high-heat substitute.
• 4 medium Sweet Potatoes, diced: Try to cut them into even, ½-inch cubes so they cook at the same rate. You can leave the skin on for extra fiber and nutrients!
• 1 Red, 1 Green, & 1 Yellow Bell Pepper, diced: The color trifecta! It makes the dish visually stunning. Use all one color if that’s what you have, but the mix is fun.
• 2 medium Red Onions, diced: They’re sweeter and milder than yellow onions when cooked, which I prefer here.
• 2 cups Chopped Kale: I use curly kale and remove the tough stems. It wilts down perfectly and adds a wonderful earthy note.
• 2 tbsp Chili Powder: This brings a warm, complex heat, not just spice.
• 1 tsp Salt & 1 tsp Black Pepper: Seasoning the veggies is just as important as seasoning the meat.

Let’s Get Cooking: Your Foolproof Guide

Alright, team, aprons on! This is where the magic happens. Follow these steps, and you’ll have a perfect hash every single time.

1. Create Your Signature Sausage. Heat 1 tablespoon of olive oil in a large cast-iron or heavy-bottomed skillet over medium heat. Add the ground chicken, breaking it up with a wooden spoon. Now, add all your sausage spices right in with the raw meat—the minced garlic, Dijon, fennel seeds, smoked paprika, onion powder, salt, and pepper. Chef’s Hack: Seasoning the meat as it cooks, rather than mixing it in a bowl first, saves you a dish and still infuses incredible flavor. Cook for 6-8 minutes, until the chicken is browned and cooked through. It should smell absolutely amazing. Scoop it out onto a plate and set it aside.
2. Start the Sweet Potato Party. In that same beautiful, now-flavor-packed skillet, heat the remaining tablespoon of olive oil. Add your diced sweet potatoes. Chef’s Tip: Don’t stir them too much! Let them sit for a few minutes at a time to get some nice caramelized edges. This is where big flavor comes from. Cook them for about 8-10 minutes, until they’re just starting to get tender but are still a bit firm in the center.
3. Bring in the Color Crew. Now, toss in your diced bell peppers and red onions. Give everything a good stir to combine. The sizzle is so satisfying! Cook this vibrant mix for another 7-8 minutes, until the onions are translucent and the peppers have softened up. You’ll notice the colors becoming even more brilliant.
4. The Grand Kale Finale. It’s time for our leafy greens. Pile the chopped kale on top of the potato and pepper mixture. Sprinkle the 2 tablespoons of chili powder, and the remaining salt and pepper over the kale. Chef’s Hack: Seasoning the kale directly helps it wilt and absorb flavor more evenly. Stir everything together and cook for just 2-3 minutes, until the kale has wilted down and turned a deep, gorgeous green.
5. The Big Reunion. Remember that gorgeous sausage waiting on the plate? It’s time to bring it home. Scrape all the sausage and any juices back into the skillet. Mix everything thoroughly, letting the heat warm the sausage through for a final 2 minutes. Give it a taste—this is your moment! Adjust with more salt or pepper if it needs it.

How to Serve This Superstar Hash

You’ve done it! Now, how to enjoy your masterpiece? The possibilities are deliciously endless.

For the ultimate brunch centerpiece, serve it straight from the skillet family-style. I love topping each portion with a perfectly fried or poached egg. That runny yolk cascading over the hash is a thing of pure beauty. A sprinkle of fresh chopped parsley or thyme adds a pop of freshness.

If you’re all about that meal-prep life, let the hash cool completely before dividing it into 4 airtight containers. It keeps beautifully in the fridge for up to 4 days. In the morning, just grab a container, reheat it in the microwave or a skillet, and you’ve got a restaurant-quality breakfast in minutes.

And don’t you dare think this is just for breakfast! This hash makes a fantastic, easy quick dinner. Serve it alongside a simple green salad, and you have a complete, balanced meal that everyone will love.

Make It Your Own: Delicious Twists & Swaps

This recipe is a fantastic canvas for your own culinary creativity. Here are a few of my favorite ways to mix it up:

• Spicy Southwest: Swap the chicken sausage for a pound of seasoned ground beef or pork. Add a diced jalapeño with the peppers, use a teaspoon of cumin with the chili powder, and finish with a big handful of fresh cilantro.
• Apple & Sage Autumn Hash: Omit the bell peppers. When you add the onions, also add two diced apples (like Honeycrisp or Granny Smith) and a tablespoon of chopped fresh sage. The sweet and savory combo is out of this world.
• Pescatarian Power: Skip the sausage altogether! In the last 5 minutes of cooking, nestle in a couple of fillets of salmon or cod into the hash. Cover the skillet to let the fish steam and cook through. Flake it into the hash when serving.
• Italian Vibe: Use Italian seasoning in the chicken sausage instead of the fennel/paprika blend. Add a cup of halved cherry tomatoes with the kale and finish with a drizzle of balsamic glaze.
• Extra Creamy: For a non-Whole30 treat, stir in a couple of tablespoons of cream cheese or goat cheese right at the end, just until it melts into the hash. So indulgent and delicious.

Beau’s Kitchen Confidential

This recipe has been a work in progress for years, and it’s evolved right alongside my own cooking journey. I remember the first time I made it, I was so impatient I crowded the pan and ended up steaming the sweet potatoes instead of browning them. They were… fine. But they weren’t great. The lesson? Give your ingredients some space and patience to develop those beautiful, caramelized edges. That’s where the deep flavor lives.

Another funny fail: I once accidentally used hot paprika instead of smoked paprika. Let’s just say we needed a whole lot of yogurt to cool that one down! It’s all part of the fun. Don’t be afraid to make mistakes; that’s how you learn and make a recipe truly your own. This hash is forgiving, flexible, and always, always delicious.

Your Hash Questions, Answered!

Q: My sweet potatoes are taking forever to cook! What’s going on?
A: Ah, the classic dice-size dilemma! If your sweet potato cubes are too large, they’ll take much longer. Aim for a consistent ½-inch dice. Also, make sure your pan is properly preheated before adding them. If they’re still stubborn, you can cover the skillet for a few minutes after adding the peppers to trap steam and speed up the cooking process—just remove the lid to let any excess moisture evaporate and get that browning back at the end.

Q: Can I make this hash ahead of time and reheat it?
A: Absolutely! This is a meal-prep superstar. Let it cool completely before storing it in airtight containers in the fridge for up to 4 days. Reheat in a skillet over medium heat for the best texture, or in the microwave for 1-2 minutes until hot. It also freezes well for up to 3 months.

Q: I’m not a fan of kale. What’s a good substitute?
A> No problem! Spinach is a fantastic, milder swap. Just stir it in at the very end, as it wilts in a flash. Swiss chard (stems removed) would also be wonderful. Or, you can simply leave the greens out altogether—it will still be delicious.

Q: Is this recipe really Whole30 compliant?
A> Yes, as written, it is! Just double-check your labels to ensure your Dijon mustard doesn’t contain white wine or sugar, and that your chicken sausage spices are pure. Many pre-made sausages have sugar or non-compliant additives, which is why making your own is such a great, safe bet.

Sweet Potato Hash with Spiced Chicken Sausage : One-Pan, Whole30-Friendly Meal Prep

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• Author: BeauCollier

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Description

A vibrant, hearty, and nutrient-packed breakfast (or dinner!) that comes together in one skillet. Sweet potatoes, colorful bell peppers, kale, and spiced chicken sausage make this a meal prep hero and a flavor powerhouse.

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Ingredients

Scale 1x2x3x

Spiced Chicken Sausage

• 2 lbs ground chicken (or turkey/pork)

• 4 cloves garlic, minced

• 4 tsp Dijon mustard

• 4 tsp fennel seeds

• 4 tsp smoked paprika

• 4 tsp onion powder

• 1 tsp salt

• 1 tsp black pepper

Veggie Hash Base

• 2 tbsp olive oil (or avocado oil)

• 4 medium sweet potatoes, diced into ½-inch cubes (skin on optional)

• 1 red, 1 green, 1 yellow bell pepper, diced

• 2 medium red onions, diced

• 2 cups chopped kale (stems removed)

• 2 tbsp chili powder

• 1 tsp salt

• 1 tsp black pepper

Optional Toppings

• Fried or poached eggs

• Fresh parsley or thyme

• Cream cheese, goat cheese, or avocado

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Instructions

• Cook the Sausage:
  Heat 1 tbsp olive oil in a large skillet over medium heat. Add ground chicken and break apart with a wooden spoon. Stir in garlic, Dijon, fennel, smoked paprika, onion powder, salt, and pepper. Cook 6–8 minutes until browned and cooked through. Remove and set aside.

• Cook Sweet Potatoes:
  Add remaining oil to the skillet. Add diced sweet potatoes. Cook 8–10 minutes, letting them sit undisturbed for caramelized edges.

• Add Peppers & Onions:
  Toss in bell peppers and onions. Cook 7–8 minutes until softened and vibrant.

• Add Kale & Seasoning:
  Stir in kale, chili powder, remaining salt and pepper. Cook 2–3 minutes until wilted.

• Combine Everything:
  Return cooked sausage to the skillet. Stir to combine and warm through. Taste and adjust seasoning if needed.

• Serve:
  Serve straight from the skillet for a family-style brunch or portion into containers for meal prep. Top with eggs or fresh herbs if desired.

Notes

• Cool completely before storing in airtight containers for up to 4 days in the fridge.

• Reheat in a skillet for best texture, or microwave 1–2 minutes.

• Freezes well for up to 3 months.

Fueling Your Body Right

I’m not a registered dietitian, but I love knowing what’s going into my body. This hash is a nutritional powerhouse! Sweet potatoes are loaded with Vitamin A and fiber, the bell peppers are bursting with Vitamin C, and the kale brings a ton of Vitamin K and antioxidants to the party. The lean ground chicken provides high-quality protein to keep you full and satisfied for hours.

Based on the ingredients listed, one generous serving (about ¼ of the recipe) comes in around 352 calories, 28g of protein, 28g of carbs, 16g of fat, and 5g of fiber. It’s a balanced, nutrient-dense meal that provides steady energy without the crash. It’s proof that food that tastes incredible can also make you feel incredible.

Final Thoughts

And there you have it, friends! My go-to recipe for turning an ordinary morning into something special. This Sweet Potato Hash is more than just a meal; it’s a promise to yourself that you’re worth a great start to the day. It’s a testament to how simple, whole ingredients can come together to create something truly magical with minimal fuss.

I hope this recipe finds a happy home in your kitchen and becomes a trusted friend in your weekly routine. If you make it (and I really hope you do!), I’d love to see your creation. Tag me @Feastical on social media so I can share in your culinary victory!

Now, go forth and conquer your day, one delicious bite at a time. Happy cooking!

— Beau

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